Simple push/pull split with dumbbells for beginners
Simple push/pull split with legs integrated into each day. Four training days using only dumbbells. Beginner-friendly exercise selection with room to grow.
This plan suits a beginner lifter training 4 days a week with dumbbells, whose goal is to build muscle.
New to this? Read the full Push Pull Legs guide →
4 workouts a week. Tap any one for the full workout with every exercise.
